Thursday, July 12, 2012

Grab A Rubber.......Get Your Workout On!

It's time to change your conventional workout routines into a more unconventional style. Grab a resistance band and let's do some work. The common question that comes up when we lean towards dropping the iron is...Can rubber build muscle as well as iron does?

Resistance bands are great alternatives to pushing the boring iron in the gym. They are light, flexible and easily accessible to be used at any time and any place. Truth be told, resistance bands can and will have you feeling just as fit and cut as would iron weights. They will turn your boring workout regime into an intense unconventional one by setting the resistance level of your bands. Depending on your level of strength you may need to use a light resistance band or a thicker heavier resistance band. The price of resistance bands range anywhere between ten and thirty dollars at your local sports authority dealers.

Like any workout your muscle endurance will test your comfort level when your exercising with resistant bands. So the key factor behind getting a great workout with resistance bands is establishing a do able routine that is tough enough to keep you motivated. Ladies it's vital to understand the benefits gained from this form of workout exceeds far beyond recognition since resistance bands work great isolating core muscle groups. There is no need to worry if this form of workout will make you too muscular. It won't! Rather, it will make you sweat.

Grab your duffel bag or purse and load it up with a couple bottles of water, a towel, and your resistance bands. Head out to the park, gym, backyard or where ever and let's get those repetitions in. When you dedicate yourself to a strong routine for at least four weeks straight, you will see much better results than you can get in any gym. 

The simple answer to the question is Yes.

Thursday, July 5, 2012

Food For Thought: Steak and Egg Breakfast



One 4- to 6-ounce beef fillet steak (1 inch thick)
Freshly ground black pepper to taste
Extra virgin olive oil as needed
Kosher or sea salt to taste
2 teaspoons unsalted butter, or vegetable spray
1 or 2 extra large eggs
2 teaspoons thinly sliced fresh chives (if unavailable, mince the deeper green part of a scallion)
1/3 cup cherry tomatoes, halved and drizzled with a little olive oil, a few droplets of balsamic vinegar, and scattered with a few very thin ribbons of fresh basil
*courtesy of
This is a great protein packed breakfast, that will have your body pumped up and ready for the daily tasks.

Saturday, June 30, 2012

Skip The Eight Glasses of Water a Day

We have all heard the general rule of drinking eight glasses of water a day will keep the body cool and hydrated.  Though it can be difficult at times to consume the necessary amounts of water every day, there are helpful ways to consume enough water without the need for the extra glasses.  The secret is fruits and vegetables.

Fruits and vegetables are filled with hidden amounts of water that can range from twenty to ninety percent.  Did you know that an apple contains eighty four percent of water or that a banana contains seventy four percent of water?  A broccoli contains ninety one percent of water or that an iceberg of lettuce has ninety six percent of water within. So it seems that minimizing the effort to drink eight glasses a day and focusing on including more fruits and vegetables in your daily diet will suffice.  If you really want to walk around keeping track in your head the number of glasses you’ve drunk a day, go ahead.

When these fruits and vegetables are a part of your diet regime, your body will be healthy and at its best.  Ultimately, allowing you to feel energized and rejuvenated throughout the day.  Top three know benefits to take effect are reduction of fatigue, great mood, loss of weight, and younger healthier skin. So don't wait! Get out there and get a little fruity and watch your body change right in front of your eyes.

*water percentages in fruits and vegetables provided by Sandra Bastin, Foods and Nutrition Specialist

Sunday, June 24, 2012

Drop the Fast Food….Run!

No matter the region you live everywhere you look there is a fast food restaurant established around the corner.  With so many avenues of foods to choose from it makes it hard to discipline yourself to stick to only healthy food items.  It also does not help that a lot of the fast food restaurants are revamping their menus to low calorie items to attract a healthier market.  Dropping fast food is the best option and here are two reasons why you are better off doing so: obesity and poor food quality.
It is easy to grab a quick bite to eat off the value menu for lunch or a quick snack, but all of those quick bites to eat are slowly increasing your body fat.  The obesity rates in America compared to other countries are sky rocketing due to our daily consumptions of fast food items. The consumption of the food and lack of exercise leads to the increase of weight size and decrease in satisfaction in body image.  
Poor food quality is at its all-time high. points out that “fast food is usually higher in calories, fat, cholesterol and sodium than fresh food prepared at home--which is more expensive. High-fat meat, refined grains and foods high in added sugars and fillers are cheaper, adding an economic component to obesity rates. Trans fat often is used to cook fast food, and this type of fat is very detrimental to health.”
This is why the best alternative to fast food is choosing to remove fast food from your diet and consuming more healthier options such as home cooked meals or organic. Doing this will begin the process of cleansing the body of all the harsh grease and fats that are common when frying meats, fries and desserts.  Within the coming months you will feel much better about your eating habits and watch the pounds shed.

Saturday, June 23, 2012

15 Minutes a Day Will Take You a Long Way

Ever wonder where most of your time is spent during each day of the week, it is on online social media outlets.  Social media outlets such as Facebook, Twitter, and Instagram, are responsible for reducing the amount of time in an individuals’ day.  The reason is because at least once every hour you are checking your mobile device, laptop, desktop, or tablet to check on status updates and post pictures. It doesn’t matter if you are on for one second or a few minutes, the point is you could have been using that time more productively.  Time is essential to the body when it comes to fitness; you have to put in the time just like you would do any other area if we wish to see results. 

This is why fifteen minutes a day of some sort of exercise preferably abdominal, chest, and light cardio will gradually bring forth results in the long run.  The idea short burst workout would be: decline abdominal plank for two minutes (three sets; place feet on chair, bed or bench), push up for two minutes (three sets; do as many until arms give out), followed by a light three minute jog around neighborhood or park.  This small routine can be replaced with various fun workouts; you just have to discipline yourself to this regime every day.  In no time, your body will be whipped into shape.  So say No to the excuse of not having time during our busy lives and say ‘Yes’ to the exercise.

Remember, no matter how small the effort you put forth to exercise, someone else is home sitting on the couch doing nothing.

Wednesday, June 20, 2012

If it ain't tight, it ain't Right!

In the Tallahassee area, looking to get fit. Check out personal trainer David ‘Arms’ Burney and his burnercise technique for a great workout session.  His motto is 'If it ain't tight, it ain't right!" 

It only takes one call and you will be on your way to a new and healthier you. Don't think twice, because while you are sitting around twittling your fingers, we are out here getting fit and taking charge of our health.

This certified personal trainer is sure to get you looking right.  He is mobile and all over Tallahassee so if you can't get to him, then he can come to you.

Sunday, June 10, 2012

Food For Thought: Mango Mojo with Grilled Chicken

Prep: 10min |Cook: 10min |Total: 20min


Puree 1 peeled and chopped mango and 3 Tbsp lime juice in blender.
Transfer to bowl and stir in 3 Tbsp each finely chopped jalapeno (without seeds) and cilantro, 1 tsp minced garlic, and 1/4 tsp cumin. Serve with grilled chicken breast and lime wedges.
Click here to find out more!


courtesy of

100 Push Up Challenge...Do you dare?

Calling all men and women, this summer lets get rip and shape; I'm challenging you to take part in this 4week challenge that will have you looking and feeling fantastic in one solid month.  All you have have to do is tweet '100pushups' to @Allen_Jr and #Welivegood by Friday June 15th, 2012. Let the fitness challenge begin!

Sunday, June 3, 2012

ASK THE MONEY GUY: Do I need a Cosigner or Not?

You know it and I know it as well, we are all assigned a credit score based on our existing debts.  Some individual’s credit score are high and others are simply low.  When in the process of getting a vehicle loan the concern is whether or not you need to get a cosigner.  Some factors that may lead to the need of a cosigner are a low credit score, no credit history, or a high debt/income ratio. 

Banks look at a low credit score as a risk factor; the risk factor is associated with the paying back of the loan amount.  Not that the banks do not trust you, it is the probable assumption that you may become a red flag/collections issue in the near future of the loan.  Not having any credit history is exactly what it credit history.  Banks need to see a pattern in your payment history of previous loans such as student loans, credit cards, etc.  Without credit on file, it does not give banks an idea of what type of risk factor you may or may not be.  The debt/income ratio is typically a percentage that banks go by for each individual where they take the total of your monthly debts and divide it by the total of monthly income to get a risk percentage.  Thirty percent is the maximum a bank will allow an individual’s ratio to fall upon; generally anything above that number is a high risk factor.  These few factors will all have your bank denying you a loan for a vehicle. 
Fortunately, a cosigner can save the day and back you up to potentially help strengthen you in the eyes of the bank.  Having a cosigner on the loan allows for the bank to use the credit score and history of the cosigner to your advantage.  Now the cosigner does except the responsibility of the loan if it happens to default, but if you pay on time throughout the life term of the loan then your credit score will greatly improve and most likely the next time you need a loan you can get one without the extra help of a cosigner.

Saturday, May 19, 2012

Food For Thought: Rosemary Chicken with Vegetables

  • 1 teaspoon extra-virgin olive oil
  • 2 potatoes, peeled and cut into cubes
  • 1 can (14 ounces) no-salt chicken broth
  • 4 boneless, skinless chicken breasts, rinsed, dried, and trimmed of fat
  • 12 grape or cherry tomatoes
  • 1 handful fresh green beans, trimmed of stems
  • 1 yellow onion, finely chopped
  • 1 rib celery, finely chopped
  • 1/4 cup dry white wine
  • 1 juice of 1/2 lemon
  • 1/2 teaspoon dried sage
  • 1/2 teaspoon dried rosemary
  • 1/2 teaspoon dried or fresh parsley
  • 1/4 teaspoon ground black pepper


Preheat the oven to 450°F. In a 13" x 9" baking dish, combine the oil and potatoes. Toss to lightly coat the potatoes with oil. Bake for 15 minutes, or until the potatoes are slightly browned.
Add the broth, chicken, tomatoes, beans, onion, celery, wine, and lemon juice. Sprinkle with the sage, rosemary, parsley, and pepper.
Cover with foil and bake for 40 minutes.
Uncover and bake for 10 to 15 minutes longer, or until a thermometer inserted in the thickest portion of the chicken registers 160°F and the juices run clear.

courtesy of

Wednesday, May 16, 2012

Six Packs......America’s Most Wanted!

Abdominals are the most wanted and most respected form of muscle on any guy or woman.  Let’s face it we all look in the mirror every single day and stare at our guts, love handles, flab, belly or whatever else we call our stomach.  We suck in our guts and squeeze our sides staring, fantasizing about that perfect look and figure.  First thought that comes to mind, I’ll hit the gym next week and start a set of abdominal crunch routines and loose this in no time.  A week turns into two weeks, then a month, until you realize three months and a few more pounds are staring back at you the next time you step in front of the mirror.  Well it’s not over until the fat lady sings! Grab your seat or computer screen, but the truth about abdominals is….wait for it… it comes……we all have them, there just hidden beneath the body fat.  A complete six pack waits to be flaunted and all you have to do is begin to eat a healthy diet along with exercise. states “A healthy diet is key to any weight loss program. Lower your calorie intake, but don't starve yourself; eat at least 1,300 calories per day. Most adults require 2,000 calories per day. Fats should make up no more than 25 to 35% of your daily caloric intake.” 
Ensure that you are eating the right meats, fruits, and vegetables to keep your calorie intake in line.  With this in mind, a strong workout plan and aerobics will get you confident and able to face the adversary which is the person in the mirror. At the end of the day or week or set time that you have given yourself to get in the shape that you want, the fight will be worth the exposure of your America’s most wanted six packs.

Sunday, May 13, 2012

Food For Thought: Red Shrimp and Mango Curry

Yield: Serves 2–4, depending on hunger and whether you’re expecting to eat anything else at supper.


1 scallion, finely sliced
1 tablespoon garlic or chile oil
1½ tablespoons red Thai curry paste (or according to taste)
about half of a 14-oz can coconut milk to give 1 cup
1 cup chicken stock
2 teaspoons fish sauce (nam pla)
12 oz/2½ cups butternut squash and sweet potato cubes
7 oz frozen king shrimp to give 2 cups
1 cup mango cubes
1 teaspoon lime juice
3–4 tablespoons chopped fresh cilantro


Fry the sliced scallion in the oil for a minute, then add the curry paste.

Whisk in the coconut milk, stock, and fish sauce and bring to a boil.

Tip in the butternut squash and sweet potato cubes and simmer, partially covered, for about 15 minutes or until tender.

Drain the shrimp under running water to remove excess ice and tumble them into the pan, letting the sauce come back to a boil. When it does, add the diced mango and lime juice and cook for another minute or so until the shrimp are cooked through.

Sprinkle with the chopped cilantro as you serve over plain rice or wide rice noodles, or even both.


Today it seems that everybody sells enhanced water products that are supposed to be beneficial and great alternatives to water.  The largest company in the market today is Vitamin Water.  Vitamin Water has a variety of flavors that such as energy, attention, focus, etc.  These names are placed on the labels to give you an illusion, a false sense of hope because the fact of the matter is that these labels are really a cover for what is behind the scene.  Take a closer look at the nutritional label and witness the proof.  Vitamin Water has about 13grams of sugar per serving in each 20oz bottle; there being 2.5 servings in each bottle that equates to roughly 32grams of sugar in each of the bottles that you drink.  Ahhhha! We shall we call it ‘Sugar Water’. We all have seen the advertisements that promote drinking such drinks after a hard workout or active sport session.  What happen to drinking regular bottled water, which has zero calories, sugar, and everything else these enhanced waters try and offer?  Since the body is composed of a good portion of water, therefore it requires a significant amount of water.  When you substitute water for Vitamin Water, you load the body down with great deal of sugar and quickly dehydrate the body.  

So are we really benefiting from drinking Vitamin Water or have we been manipulated into purchasing well labeled ‘Sugar Water’.  When doing workout sessions at the gym or active sporting sessions, try replacing those other drinks with simple bottled water.  Really read these drink labels and keep fighting the good fight of being healthy and active. 

Saturday, May 12, 2012

ASK THE MONEY GUY: How to save for future joys

Saving has always been the last thing on the minds of today’s generation.  We have turned from living within your means to living above and beyond.  Credit card debt is at its all-time highest while steadily increasing to new highs.  The typical consumer to merchant purchase transaction is completed through credit cards instead of cash.  There are a lot of credit rewards program with credit companies that do positively reinforce the use of credit cards; however, how are you really saving when you are in constant debt.  If, you take the small step to save $30 dollars every paycheck or more for a six month period you will have more readily funds prepared for future events.  The toughest part of savings is getting yourself in a routine where anytime funds become available to you no matter if it’s a graduation, new job, promotion, lottery or whatever the occasion.  Get in a routine to place extra funds into a savings account.  ‘Out of sight, out of mind’ is the motto to live by when it comes to savings.  Follow the motto, and trust your money worries will begin to fade in the background.  Payoff credit card debt, medical bills, store accounts all before it is too late and they become collection items. It is far better to have $4000 in the savings with no credit card debt, than $600 in the savings with $4000 in debt.

            Instead of savings being the last thing on the mind, let’s strive to make it become the first!

Wednesday, May 9, 2012

Get Fit So You Look Sexy Naked!

Quick way to keep a happy home is to workout, stay fit, and look right when the lights cut off.  Yep! Truth of the matter is that no matter how hard we work out in the gym to get rip hard abs or a nice booty bump to show off during the day hours.  The most important time to show off results are during the night hours.  When the workout clothes come off, flaunt the hard work the efforts will definitely go noticed.  Hard work pays off and the benefits of a fit body far exceed just looks. Being fit prolongs life, increases energy, reduces high blood pressure, eliminates stress and also increases sex drive.  If getting started is an issue in your workout regime, begin small.  Workout your core with a light cardio such as jump roping, jumping jacks, crunches, burpes and squats.  The key to surviving any work at various levels is maintaining your sets and reps to fit you.  Any kind of exercise can be completed by anyone, just set your pace and coordinate a plan that works for you.  Remember, results will not come over night but motivation, determination, and hard work will get you feeling and looking fit in no time…Yep!

Just remember once the lights cut off…You already know what time it is! Ladies, why not be prepared to flaunt a little more sexiness in your skin.  Fellas, feel a bit more masculine and let your inner beast roar to greater levels.  Get fit so you look sexy naked!